The 2.4km test for VO2 max calculation

This calculator will help you predict your aerobic capacity (VO2 max), as well as your achievable 5km and 10km times based on your results of a timed 2.4km run.

If you are human, leave this field blank.

Your 2.4km run time
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Minutes

time secs
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Seconds

VO2 Max

5km Predicted time

Minutes

5km Predicted time

Seconds

10km Predicted time

Minutes

10km Predicted time

Seconds

How does it work?

The results are calculated in two steps. First, the VO2 max is calculated using as 85.95 – (3.079 * [2.4km Run Time in minutes]), a formula proposed by Burger et al. (1990) [1] with a standard error of ±2.24-2.91 ml/kg/min.

Second, to predict your timings for 5km and 10km runs, the following formula is used: T = To * ((D/2.4)^1.06) where To is your 2.4km time, D is the distance to predict a time for, and T is the estimated time for D. This formula was proposed by Pete Riegel, and published in Runner’s World by Owen Anderson in 1997. It roughly says that a person’s speed declines by around 6% when the distance doubles.

Caveats

– The time predictions are estimates of what a runner might achieve, if they train appropriately for the distance. It assumes that you have trained appropriately for the distance. Doing a 22-minute 5K today doesn’t mean you can do a sub-4 marathon tomorrow.

– The time predictions are based on average reduction of speed as the race distance increases, and this relationship will vary from person to person.

– It assumes you don’t have a natural significant bias towards either speed or endurance.

– The calculations become less accurate for times under three and a half minutes and over four hours.

VO2 Max

VO2 max is a measure of the maximum volume of oxygen that an athlete can use. It is measured in millilitres per kilogramme of body weight per minute (ml/kg/min). Maximal oxygen consumption reflects the aerobic physical fitness of the individual, and is an important determinant of their endurance capacity during prolonged, sub-maximal exercise. More info [wikipedia].

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